WELCOME TO THE WONDERFUL WORLD OF HERBALIFE!

2018 – NEW YOU!

I have included information on how to take the shake, with snack ideas with the correct proportion of protein and

some yummy shake/smoothie recipes. If you combine the Herbalife products with the correct evening meals you

will be well on your way to goal maintenance.

As a valued client you will receive weekly updates from us regarding new product launches, special promotions,

incentives and great recipes.

Please browse through our product brochure, if you choose any additional products please do not hesitate to give

me a call or pop me a mail.

HOW TO MAKE 1 SHAKE

300ml – 400ml Water

2-4 x Ice cubes

2 x Scoops F1 shake

1-2 x Scoop PDM

OR

1-3 x Tablespoon plain yoghurt

(Full cream/low fat)

Or

150ml Soya milk/Almond milk

+ Your Rock star Ingredients

(Fruit, veggies,coffee,peanut butter ect)

Blend and Enjoy ☺

Tips to get started to a healthier NEW YOU

STICK TO MY MEAL PLAN

Only 1 treat meal per week (Preferably on a Sunday Afternoon)

Exercise 3 x per week minimum

Make sure you drink enough water. Water flushes toxins and suppresses hunger

Please send your SHAKE/SNACK OR HEALTHY meal pictures to my Herbalife group as it helps you

and everyone stay accountable! You never know who you are inspiring to stay on track ☺

Make sure you are either having two scoops of REBUILD STRENGTH/ PROTEIN DRINK MIX/ F1 24

SPORT SHAKE POST WORKOUT

1. Snacking is non-negotiable. Try to snack throughout the day to keep your blood sugar level

steady. See the sensible snacking sheet for ideas.

2. Do not go hungry.

3. Cut out all sugars and starches like white bread, potatoes, rice, pasta and cereals.

4. Only low GI fruits like green apples, strawberries, blueberries, Kiwi fruit, melon, oranges and

naartjies.

5. Low GI veggies and salads, peppers, mushrooms, cucumber, cauliflower, beans, squash,

carrots, baby marrows, sweet potatoes, butternut.

6. Fruit juice is high in sugar. If adding to your shakes please use only 50-80ml’s.

7. Start with any form of exercise; try to do at least 30min 3 to 5 times per week.

8. Spices are acceptable – Ina Parman’s spice is a good choice (no MSG’s)

9. Have olive oil and balsamic or lemon juice instead of creamy dressings, on salads

10. Watch the sauces and dressings!

11. Protein is ideal for a balanced, healthy diet. It helps maintain weight.

12. Put your meal plan on your fridge and a copy at work.

13. Get organized – buy your snacks and foods.

TAKE YOUR BEFORE PICTURE NOW AND SEND IT TO ME WITH CURRENT WEIGHT

Healthy Breakfast/Weight Maintenance/Healthy Active Lifestyle Eating Plan Solutions

Breakfast/Shake Snack Lunch Snack Dinner Snack

Monday

2 Tbsp. Shake

Powder, 1-2 Tbsp.

PDM 250ml water or

½ Plain yoghurt(if no

PDM)

10 Almonds &

Small Apple

Tuna and chickpea

salad with lemon

dressing with

Quinoa, Brown Rice

or a Sweet Potato

Boiled Egg &

Tomato

Lean chicken breast

served with a spinach

salad and butternut

NO CARBOHYDRATES!

1 rice cake cottage

cheese

Tuesday

2 Tbsp. Shake

Powder, 1-2 Tbsp.

PDM 250ml water or

½ Plain yoghurt(if no

PDM)

1 Tbsp. Peanut

Butter on a

sliced apple

400g chunky

vegetable soup and

1 slice rye bread

100g lean

ham with

baby gem

lettuce

Fish served with

broccoli and chickpea

salad

NO CARBOHYDRATES!

2 tbsp Yoghurt with

handful of berries

Wednesday

2 Tbsp. Shake

Powder, 1-2 Tbsp.

PDM 250ml water or

½ Plain yoghurt(if no

PDM)

Celery and

cucumber with

hummus

Chicken and avo

wrap with a salad

150g tomato

soup

Lean steak served with

gem squash and lentil

salad

NO CARBOHYDRATES!

Cottage cheese on Ryvita

Thursday

2 Tbsp. Shake

Powder, 1-2 Tbsp.

PDM 250ml water or

½ Plain yoghurt(if no

PDM)

Boiled egg &

Tomato

Prawn and salad

with Quinoa, Brown

Rice or a Sweet

Potato

1 fruit

yoghurt

Chicken stir-fry with

peppers and spring

onions

NO CARBOHYDRATES!

1 rice cake with peanut

butter

Friday

2 Tbsp. Shake

Powder, 1-2 Tbsp.

PDM 250ml water or

½ Plain yoghurt(if no

PDM)

10 Almonds &

Apple

2-egg omelette with

a green salad

Hummus

with carrot

sticks

Fish served with mixed

vegetables and a green

garden salad

NO CARBOHYDRATES!

1-2 Tbsp. PDM 250ml

water or ½ Plain yoghurt

(if no PDM)

Saturday

2 Tbsp. Shake

Powder, 1-2 Tbsp.

PDM 250ml water or

½ Plain yoghurt(if no

PDM)

1 Tbsp. Peanut

Butter on a

sliced apple

Steamed vegetables

with Quinoa, Brown

Rice or a Sweet

Potato and grated

cheese

Herbalife

Protein Bar

Ostrich mince and

mixed vegetables

served on a bed of

mashed gems

NO CARBOHYDRATES!

1 rice cake cottage

cheese

Sunday

2 Tbsp. Shake

Powder, 1-2 Tbsp.

PDM 250ml water or

½ Plain yoghurt(if no

PDM)

1 apple & 10

almonds

150g grilled beef

steak with Quinoa,

Brown Rice or a

Sweet Potato and

200g mixed

vegetables

Boiled egg &

Tomato

Thai prawn and sweet

corn stir fry with extra

veggies

NO CARBOHYDRATES!

2 tbsp Yoghurt with

handful of berries

SENSIBLE SNACKING

FOR WEIGHT MAINTENANCE / HEALTHY ACTIVE LIFESTYLE / FUELLED METABOLISM

Print and put on the fridge! The key is to snack at 10am and 14:30pm. CHOOSE 1 x PROTEIN AND 1 x FRUIT/CARB. Snacking is a very important part of controlling your

weight as it regulates your sugar levels and keeps you from feeling hungry. If you weigh over 100 kilograms have another snack at night

time.

Herbalife Protein Bars & Gourmet Tomato Soup and PDM are ideal snacks. CHOOSE 1 x PROTEIN AND 1 x FRUIT/CARB

PILE YOUR PLATE HIGH

Green beans, asparagus, broccoli, cauliflower, mange tout, marrows, mushrooms, brinjals, tomato, cucumber,

lettuce, spinach, celery, patty pans, peppers, chilli, spices, lemon, use olive oil and lemon for salad dressing.

RESTRICTED VEGETABLES

These are high in sugar and must be limited to ½ cup per day in total. Mielies, butternut, onions, leeks,

artichokes, pumpkin, beetroot, peas, carrots and sweet potatoes.

STAY AWAY FROM

Banana’s, bread, chips, chocolates, biscuits, slap chips, wraps, pizza, fruit rolls, carbohydrates, fries, fried food,

sauces, coolers, iced teas, sweeteners, white sauce, pasta, potatoes, rice, pap, creamy salad dressings, left over

from last night, samp, flour, maziena, sweets, fizzy drinks (even diet ones), roti, coolers, shooters and energy

drinks.

PROTEIN

10 Slices of biltong

5 Chunks of biltong

1 Stick of Dried Wors

1 Boiled Egg

2 Slices of Smokes Salmon

50ml Humus

90ml Low fat Yoghurt

10 Almonds

6 Walnuts

10 Shelled Prawns

1 Tablespoon Peanut Butter

50ml Tzatsiki

1 Can of Tuna in Brine

½ Can roasted Chickpeas

4 Tandoori Chicken strips

4 Chicken Tikka Strips

4 Tandoori Tofu Cubes

50ml Cottage cheese

2 Spiced Paneer Cubes

50ml Ricotta Cheese

1 Slice of Tofu

1 Slice of White Cheddar cheese

1 Tablespoon spinach dip

FRUIT / CARBOHYDRATE

1 Peach

1 Plum

1 Pear

1 Orange

1 Naartjie

1 Apple

4 Strips dried mango

1 Guava

50ml Gooseberries

10 Apricots

1/8 Slices of papaya

10 Rosa tomatoes

50ml Curried carrot chips

Cucumber sticks

5 Strawberries

Marrow sticks

Broccoli

6 Asparagus spears

10 Mushrooms

5 Carrot sticks

3 Celery sticks

6 Snow peas / mange tout

EXTRA SNACK IDEAS:

1/2 full cream plain yoghurt 10 almonds ½ cup berries 1/2 cup Hummus on 2 rice cakes 2 boiled eggs 1/4 avo 🥑 8 cherry tomatoes 1/2 cup cottage cheese 1 small green apple 1 tsp sugar free peanut butter 1 egg on low GI seed bread 1 cup full cream yoghurt with 8 slices of cucumber, black pepper and lemon juice 1/2 cup hummus 10 baby carrots or cucumber 1/2 grapefruit with 1 egg 2 heaped scoops PDM 250 ml water (hot or cold )1 tsp cinnamon 1/2 cup chunky cottage cheese on 2 rye-vitas 1 small green apple with 30 g cheddar cheese (white better than yellow) 1 orange 10 almonds 1/2 cup Yoghurt 2 scoops Herbalife F1 shake + 6 Teaspoon plain yoghurt

SHAKE RECIPES

TIPS – If it doesn’t taste delicious – you are doing it wrong! Ask for help! ALWAYS put the liquid in first and then

add the shake powder. Ensure the shaker is closed properly before you start shaking! Also make sure that you

have shaken it properly so that there are NO lumps….Please DO NOT use cow’s milk or plain water to make the

shakes.

Gr

CINNAMON SHAKE

Vanilla Shake, Soy milk, ice, 1tsp cinnamon

Green shake

Vanilla Shake, Soy milk, Water, Ice, half apple,

Handful kale, Handful cucumber, squeeze of

lemon

Betroot Shake

Vanilla Shake, soy milk, water, ice, half cup

beetroot, mint leaves, Handful of spinach

Berry Shake

Vanilla Shake, Soya milk, water, ice, 1 cup

mixed frozen berries

PINEAPPLE SHAKE

Vanilla Shake, half cup Fresh pineapple, Ice

and Water.

Detox Shake

Vanilla Shake, 1 apple, 1 cup cucumber,

300ml water + ice

Avocado Shake

Chocolate Shake, soya milk, water, ice, half

avocado

HEALTHY HOT CHOCOLATE

Vanilla Shake, Cocoa Powder, Warm (Not

Boiling) water, Coffee.

HEALTHY DINNER RECIPES:

OSTRICH KEBABS. INGREDIENTS:

🍢 Ostrich /Beef cubes

🍢 red onions

🍢 peppers (green,yellow and red if you want)

🍢 salt and pepper

🍢 olive oil / Avocado oil

🍢 lemon juice MARINATE SAUCE:

🍢 tomato purée

🍢 red/white wine

🍢 salt and pepper

🍢 olive oil

🍢 3 gloves of garlic

🍢 hot/mild pepper Jews Blend all the sauce ingredients together , then pour it all over the kebabs , put them in the refrigerator when you are done for 10minutes so the marinate can settle in. Take them out and then fry the kebabs 5 min on each side before you put it in the oven for 15-20min Or you can Braai them if you want ,Then serve with your favorite salad or veggies!!! MINI OMELETS: Ingredients: 7 eggs 2 tablespoons cream Salt and pepper 2 cans Tuna in brine/ lean bacon/chicken/ham Veggies of your choice Cheddar cheese Preheat oven to 180 degrees and spray muffin pan with vegetable spray. Whisk 7 eggs, 2 tablespoons milk or cream, salt and pepper together until smooth. Divide Tuna and vegetables evenly into each well in the prepared muffin pans. Pour enough egg mixture in each to fill to the top to and garnish with a pinch of cheese. Bake for 15-20 minutes. Remove from oven and let them cool slightly in pan for 5 minutes before removing to a wire rack. SPINACH AND COURGETTE PIE Ingredients Canned Tomatoes -

30 ml (2 Tbsp) olive oil 250g rosa or cherry tomatoes - sliced in half salt and black pepper - to taste 30 ml (2 Tbsp.) balsamic vinegar 5 ml (1 tsp) sugar or honey Filling 30 ml (2 Tbsp.) olive oil 1-2 garlic cloves - finely chopped 1 medium onion - finely diced 200g (3-4) courgettes (baby marrows) - coarsely grated 1 bunch fresh spinach - centre stalk removed and finely shredded 2 spring onions - diced zest of 1 lemon pinch of freshly ground nutmeg 10 ml (2 tsp) fresh thyme - or 5 ml (1 tsp) dried 250g ricotta or cottage cheese 80g (1 round) feta cheese 60 ml (1/4 cup) grana Padano or Parmesan cheese 3 eggs Method Preheat the oven to 200º C. Line a small baking sheet with baking paper or foil and oil or spray with non-stick cooking spray. Spread the tomatoes out onto the tray and drizzle with the olive oil and balsamic vinegar. Season with salt, pepper and sugar. Roast for 35-40 minutes until all the liquid has evaporated and the tomatoes are sticky. Set aside while you get on with the spinach filling. Spinach and Courgette Filling - Heat the olive oil in a pan and sauté the onion and garlic for several minutes. Add the courgettes, spinach and spring onions to the pan. Cook until wilted down. Season with salt, black pepper, lemon zest, nutmeg and thyme. Set aside to cool for several minutes. Preheat the oven to 200º C. Grease a 25 x 15 cm baking dish. Crumble the ricotta and feta into the spinach mixture. Add the grana Padano/Parmesan and eggs. Stir to combine. Try to keep some of the ricotta and feta whole as it creates little pockets of creaminess when baked. Top with the candied tomatoes, cut side facing upwards. Bake for about 30-35 minutes, until the top is just starting to colour. Serve hot or at room temperature with a salad.

HEALTHY SWEET POTATO NACHOS Ingredients 1 Tbsp coconut oil (melted) or avocado, or olive oil 1/2 Tbsp smoked paprika 1 tsp garlic powder sea salt and pepper to taste 3 medium sized sweet potatoes, washed and sliced into 1/4 inch slices ½ cup frozen corn kernels (or use fresh corn on the cob, seasoned and roasted in the oven at 425f for 12 minutes) 3 green onion, finely sliced 1 avocado, diced 1/2 cup cherry tomatoes, halved jalapenos to taste (pickled or fresh), sliced 1 lime, juiced fresh cilantro to garnish Instructions Preheat oven to 350 f. In a small bowl, whisk the oil paprika, garlic powder salt and pepper together until well combined. Pour it over the sweet potato slices and toss until well coated. Layer the sweet potato slices on two baking trays. Bake for 20 minutes. Using tongs, carefully turn the wedges over and bake for another 15 minutes. Once the sweet potatoes are roasted, arrange them evenly on a platter. Top them with jalapenos, avocado, corn, tomatoes, spring onion and cilantro. Squeeze lime juice and season with salt and pepper if desired. TUNA CAKES 4 Tins tuna 3 eggs 1 red onion Clove garlic Tub of ricotta 3 sweet potatoes Coriander Precook potatoes Mix all ingredients together Pat into patties Use non-stick Pan Grill or fry Grill 10 to 15 min Garnish Serve with yummy salad or veggies CHICKEN SATAY SALAD PREP: 15 MINS COOK: 5 MINS - 10 MINS plus at least 1 hr marinating

EASY SERVES 2 Marinate chicken breasts, then drizzle with a punchy peanut satay sauce for a no-fuss, midweek meal that's high in protein and big on flavour Ingredients 1 tbsp tamari (gluten free soy sauce) 1 tsp medium curry powder ¼ tsp ground cumin 1 garlic clove, finely grated 1 tsp clear honey 2 skinless chicken breast fillet (or use turkey breast) 1 tbsp crunchy peanut butter (choose a sugar-free version with no palm oil, if possible) 1 tbsp sweet chilli sauce 1 tbsp lime juice a little sunflower oil , for wiping the pan 2 Little Gem lettuce hearts, cut into wedges ¼ cucumber, halved and sliced 1 banana shallot, halved and thinly sliced generous handful coriander, chopped seeds from ½ pomegranate Method Pour the tamari into a large dish and stir in the curry powder, cumin, garlic and honey. Mix well. Slice the chicken breasts in half horizontally to make 4 fillets in total, then add to the marinade and mix well to coat. Set aside in the fridge for at least 1 hr, or overnight, to allow the flavours to penetrate the chicken. Meanwhile, mix the peanut butter with the chilli sauce, lime juice, and 1 tbsp water to make a spoonable sauce. When ready to cook the chicken, wipe a large non-stick frying pan with a little oil. Add the chicken and cook, covered with a lid, for 5-6 mins on a medium heat, turning the fillets over for the last min, until cooked but still moist. Set aside, covered, to rest for a few mins. While the chicken rests, toss the lettuce wedges with the cucumber, shallot, coriander and pomegranate, and pile onto plates. Spoon over a little sauce. Slice the chicken, pile on top of the salad and spoon over the remaining sauce. Eat while the chicken is still warm.

AT HOME WORKOUTS:

DAY ONE: Cardio and ABS – REPEAT 3 TIMES

1 Minute high knees

1 minute jumping jacks

1 min jog on the spot

Rest – 1 minute

1 minute plank

30 seconds’ mountain climbers

30 x crunches

30 x alternate heel touches

15 x leg pull-in knee up

20 x flutter kicks

1 minute plank

DAY TWO: ARMS - REPEAT 3 TIMES

30 seconds Arm circles

15 X Push ups (on knees)

15 x lay down push ups (on knees)

15 x triceps dips

15 x Dumbbell squat & press

15 x Burpees

DAY THREE: LEGS – REPEAT 3 TIMES

1 Minute Jumping Jacks

1 minute High knees

20 x Normal stance squats

10 x stationary lunges each leg (If you have weights please use)

20 x Sumo squats

15 x donkey kicks each leg

Day FOUR: FULL BODY WORKOUT – REPEAT 3 TIMES

10 X Burpees

20 X Toe touches

20 X Squats

15 X Push ups

25 X Mountain climbers each side

15 x straight leg sit ups

10 x lunges each side

15 times tricep dips

DAY FIVE: REST DAY OR ACTIVE CARDIO

(Choose one of the following)

• 20 Minute walk

• 20-minute jog

• 20-minute cycling

• Repeat day 1

• Rest

•

TIPS:

• Complete this workout program for 4 weeks’ minimum. After 4 weeks increase the intensity.

• Remember to stay hydrated during your workout

• Never skip a Monday

• If you are unsure of any of the workouts don’t hesitate to ask me

• Go at your pace – it’s your workout